Track Is Back! FLRC track workout Tuesday, 11/3 at 7:15 PM in Barton Hall: NEW WAIVER NEEDED

Group Runs & Workouts
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It has been fabulous fall weather for cross-country workouts, but darkness is forcing us indoors. Please join us on Tuesday evening to start track work—thanks to Cornell Athletics for making Barton Hall available again!

We’ll meet downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to get changed and chat, with the warm-up starting at 7:25 PM and everyone heading upstairs to the track at 7:30 PM. DO NOT RUN ON THE TRACK BEFORE 7:30 PM! You can park in many spots on campus, but the parking garage is often the most convenient.

As in previous years, workouts will focus on mile race training to help everyone improve their times in FLRC’s winter track meets, starting with the January Jicker on January 10 and the Hartshorne Masters Mile on January 16. Because the mile is such a great distance, the workouts can easily be tweaked slightly to help with races from the 800m to the 5K—please ask if you’d like coaching advice.

We’ll have a mile time trial at the November 24 workout, so until then, you can calculate your Jack Daniels (may he run in peace) paces from whatever race you last ran.

Requirements

Everyone is welcome, with three requirements:

  • You should be running at least 10-15 miles per week to run the specified workouts. If you aren’t running that much, come talk to me before warm-ups; you can run, but it’s important to keep the volume low and minimize speedwork.

  • It’s fine to come to a workout or two to see if they’re appropriate, but to attend regularly, you must be an FLRC member—join today.

  • To meet Cornell’s requirements, EVERYONE MUST SIGN THE NEW FLRC AND CORNELL WAIVERS! These waivers are not optional; Cornell requires them for every participant for liability reasons, and having signed one last year or earlier this year isn’t sufficient. Parents must sign for all children 18 and under, and an adult must accompany all kids.

Sign Waivers

This Week’s Workout

Post PGXC: 8 x 400m at I Pace

We’ll start with our traditional lunge matrix and leg swings downstairs, then do 10 minutes of warm-up jogging once we’re up on the track. Then, after a 200m initial lap to spread out the field, we’ll do a classic 8 by 400m (two laps) workout at the Jack Daniels I pace—use the link below to find your lap splits based on your VDOT. Recover with 400m of easy jogging in the outside lanes, in the reverse direction, at a conversational pace. If you’re running fewer than 22 miles per week, reduce the number of reps until the speedwork accounts for 8-10% of your weekly mileage. Once everyone is done, we’ll gather for our usual strength and mobility exercises.

• 1 × 200m at R pace, 200m recovery
• 6 × 400m at I pace, 400m recovery
• 2 × 400m at I pace, 400m recovery (skip if under 22 mpw)

Total fast running: 3400m (2.11 mi).
Total distance: 6400m (3.98 mi) with recovery jogs.

Get your personal splits by entering a recent race time or your VDOT.

(I’ve updated TrackPace from last year, but I’m still polishing—feedback welcome!)

With so many people participating, track awareness is essential, and we’ll cover that at the start of each workout.

Kid Workouts

The FLRC Family Running Program is back! Children ages 5–11 can join game-based running activities led by Lizzy Rayle (@LizzyR) and other coaches. Parents are welcome to participate in the adult workout, but you must remain in the building—this is not a drop-off daycare service! Please note that FLRC policy requires two adults to coach the kids’ workouts, which may involve parental participation.

Any questions? See you Tuesday!

Resources

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